MetCon / Strength & Power / Strength & MetCon 12.13.13

Michelle W. enjoying some Bar-Facing Burpees.

Michelle W. enjoying some Bar-Facing Burpees.

MetCon:

KB/Pull up technique work: 10:00
+
For time:
40 KB Swings (53/35#)
20 Pull ups
30 KB Swings
15 Pull ups
20 KB Swings
10 Pull ups
10 KB Swings
5 Pull ups

Strength & Power:

Snatch: 2/60%, 2/70%, 2/75%, 1/80%, 1/85%, Heavy single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, Heavy single
Back Squat: 3/75%, 4 x 3/80%
SLDL: 5 x 3

Strength & MetCon:

Back Squat: 5-5-5-5-5
+
DB Press: 5-5-3-3-3
+
21-15-9 reps of:
Jumping Switch Lunges
Atomic Sit ups

Posted in Arlington Heights WOD, WOD.